Breakfast: the most important meal of the day?

For a long time, it was considered unthinkable and even unhealthy to simply skip breakfast (the most important meal of the day) or postpone it until the morning. But the revival of intermittent fasting, which brings with it new findings, is leading to a rethink, even in science. That’s why we would like to critically examine the advantages and disadvantages of breakfast with you.

Hardly any other meal is as polarizing as the first of the day, the breakfast. Some swear by it and could never leave the house without it. The others have a queasy stomach due to morning conditions and therefore prefer to postpone breakfast until the morning.

But breakfast doesn’t earn its title of “most important meal of the day” for nothing. It is considered indispensable to stimulate the paralysed metabolism in the morning and get going. For the past few years, science has been of the opinion that people who eat breakfast every day also live healthier lives and are less likely to develop obesity and diabetes. However, according to current scientific findings, fasting for the morning (i.e. following a diet based on intervals) also has a number of advantages for many people. When it comes to the question “To eat breakfast or not to eat breakfast?” it is therefore essential to decide individually and pay attention to your personal life situation, age, body weight and energy requirements.

Especially for children and young people, a healthy breakfast is a valuable start to the day. It is a part of a daily routine that is important for the organism and development and, in addition to absorbing essential nutrients, also creates structure in the day. Long-term studies show that children and adolescents who do not eat breakfast or only eat it irregularly are more likely to suffer from obesity as adults. I also highly recommend a morning meal to athletes and particularly active people with a high metabolism. If you train and want to be physically productive, a balanced and nutritious breakfast is an integral part of your daily routine. Empty carbohydrate stores are replenished, and the body is hydrated again after the night so that it can start the new day active and full of energy.

Basically, the human body doesn’t need to eat early in the morning. We have already explained the advantages of so-called intermittent fasting and for which people it is particularly suitable in more detail in another article. In addition, the many breakfast variations are usually extremely high in sugar and fat and contain little lean protein and complex carbohydrates. Crunchy cereal, rolls with chocolate spread and juices with added sugar cause our blood sugar to rise in a flash and don’t keep us full for more than two hours. The result is an increased insulin level, which drops over the course of the morning and leads to cravings long before lunch is within reach. On the other hand, complex carbohydrates, lean protein, a sufficient amount of fibre and essential fatty acids as well as vitamins represent a balanced breakfast that keeps you full for a long time and tastes at least as good!

If you don’t want to go without the sweet taste in the morning, we recommend honey and spices, especially cinnamon and turmeric. Herbs and spices give every whole grain sandwich, every yoghurt and every muesli that certain creative and varied something, and have no effect on our blood sugar levels.

Enjoying delicious meals doesn’t require being a kitchen artist. Quick recipes like warm porridge with seasonal fruits and cinnamon or protein-rich options such as wholemeal bread with curd spread or egg dishes with vegetables and fresh herbs are both tasty and simple. Let your imagination run wild!

For a balanced start to your day, consider leaving refined sugar and fats aside. Opt for healthy alternatives because one thing is certain: to achieve peak performance in the morning, fuel your body with vegetables, fruit, lean protein sources, and sugar-free drinks.